In this article, I want to present to you the supplements I use, why I use them and how much of them I use. The introduction texts of every supplement are taken from www.examine.com since they summed it up better than I can. Protein supps are not part of this list. Read the protein intake article if you want more information about protein.
1. FISH OIL:
"Fish oil is a a source of omega-3 fatty acids. It reduces triglycerides, but does not seem to affect the rate of cardiovascular events. It seems to notably reduce the symptoms of depression and improve some painful, inflammatory conditions."
- I take 3g of EHA/DPA daily. I myself noticed better skin and less pain in my joints since I supplement fish oil in this dose.
2. VITAMINE K2 & D3
"Vitamin K is an essential vitamin found in plants or produced from intestinal bacteria. It plays an essential role in bone health and regulates blood clotting.
The Recommended Daily Intake (RDI) of vitamin K is sufficient to support healthy blood coagulation. Higher levels of vitamin K, however, provide benefits for cardiovascular and bone health. Unfortunately, it is difficult to obtain high levels of vitamin K from food alone. Most people don’t like natto enough to eat 50g a day, so supplementation of vitamin K is a popular option."
"Vitamin D is a fat-soluble essential vitamin that our skin synthesizes when exposed to the sun. It benefits us in many ways, from bone health to mood.
Supplemental vitamin D is associated with a wide range of benefits, including increased cognition, immune health, bone health and well-being. Supplementation can also reduce the risks of cancer, heart disease, diabetes and multiple sclerosis. People deficient in vitamin D may also experience increased testosterone levels after supplementation."
- I take 100μg of vitamin D and 200μg of vitamin K daily. Mostly because I don't get much sun in my daily life and to keep my heart healthy.
3. MAGNESIUM
"Magnesium is a dietary mineral. Magnesium deficiencies are the second most common deficiency in developed countries, the first being vitamin D. A lack of magnesium will raise blood pressure and reduce insulin sensitivity."
- I take 200mg of magnesium daily since I have the feeling it helps me to avoid muscle cramps and supports my regeneration.
4. CREATINE
"Creatine is a molecule that's produced in the body from amino acids. It's primarily made in the liver and to a lesser extent in the kidneys and pancreas. It stores high-energy phosphate groups in the form of phosphocreatine which are donated to ADP, regenerating it to ATP, the primary energy carrier in the body. This role in energy production is particularly relevant under conditions of high energy demand such as intense physical or mental activity.Creatine can be found in some foods and is most prevalent in meat and fish. Athletes commonly take it as a powder or in capsules.
The primary benefit of creatine is an improvement in strength and power output during resistance exercise. For this purpose, creatine is well-researched, and the effects are quite notable for a supplement. When used in conjunction with resistance exercise, creatine may modestly increase lean mass. It has also been tested for anaerobic running capacity in many studies, the results of which are fairly mixed but generally suggest a small improvement in performance."
- I try to get around 20g of creatine weekly. The daily dose varies between 0-5g since I only keep an eye on the weekly average.
5. ASHWAGANDHA
"Ashwagandha (Withania somnifera) is an herb used in Ayurveda, the traditional medicine of India. Its root has a horsey smell (in Sanskrit, ashva means “horse” and gandha means “smell”) and is said to confer the strength and virility of a horse. Various parts of the plant are used, but the most common in supplements is an extract of its roots.
What are Ashwagandha's benefits?
A number of studies suggest that it has anxiolytic (anti-anxiety) effects; studies are mostly supportive of a notable effect of ashwagandha for this purpose, and it seems to reduce cortisol levels. However, more research is needed before we can have a great deal of confidence in it or know the optimal dose. Ashwagandha may also be able to reduce insomnia, fatigue, and the symptoms of depression, but it hasn't been well-researched for these purposes.It may increase power output in untrained subjects during resistance exercise and anaerobic running, but this observation is based on a small amount of research and more is needed. It may lead to small reductions in blood glucose, blood pressure, and LDL-cholesterol, while slightly increasing HDL-cholesterol. Additionally, it may modestly increase testosterone and sperm quality in infertile men."
- I started using this in a phase when I experienced a really high fatigue in my workout. I use the KSM66 form and take between 500-1000mg daily depending on my stress level.
6. CAFFEINE
"Caffeine comes from coffee beans, but it can also be synthesized in a laboratory. It has the same structure whether it’s in coffee, energy drinks, tea or pills.Caffeine is a powerful stimulant, and it can be used to improve physical strength and endurance. It is classified as a nootropic because it sensitizes neurons and provides mental stimulation.Habitual caffeine use is also associated with a reduced risk of Alzheimer's, cirrhosis, and liver cancer.Caffeine’s main mechanism concerns antagonizing adenosine receptors. Adenosine causes sedation and relaxation when it acts upon its receptors, located in the brain. Caffeine prevents this action and causes alertness and wakefulness. This inhibition of adenosine can influence the dopamine, serotonin, acetylcholine, and adrenaline systems.Habitual caffeine use leads to tolerance. This means the effects of caffeine will be diminished, often to the point where the only benefit a user experiences is caffeine’s anti-sleep effect. This is an ‘insurmountable’ tolerance, which means more caffeine will not overcome it. A month-long break from caffeine will reduce tolerance."
- I supplement 200-300mg of caffeine before every workout to enhance my focus and performance.
